#TeamNutritionTrain Blasted Arms and Shoulders Workout

Bulging biceps, hanging triceps, serrated shoulders, these are among the most important groups of muscles for us fitness freaks. What is a good workout to mix in every few weeks to add some diversity to your routine?

#TeamNutritionTrain Blasted Arms and Shoulders Workout


Methodology: The idea about this workout is to do a functional set of 8-10 reps with moderate weight, then after a 60 second break, do a set with less weight for between 25-30 reps. This workout focuses on 4 exercises per muscle group for 2 sets each. The key is to keep your breaks short. Less talk, more rock.

Preacher Curls: 1 x 8, 1 x 25
Inclined Dumbbell Curls: 1 x 8, 1 x 25
Straight Bar Curls: 1 x 8, 1 x 25
Machine Rope Hammer-curls: 1 x 8, 1 x 25
Close Grip Bench Press: 1 x 8, 1 x 25
Skull Crushers: 1 x 8, 1 x 25
Triceps Rope Extensions: 1 x 8, 1 x 25
Dips*: 1 x 8, 1 x 8
Military Press: 1 x 8, 1 x 25
Machine Rope Face Pulls: 1 x 8, 1 x 25
Lateral Dumbbell Raises: 1 x 8, 1 x 25
Frontal Dumbbell Raises: 1 x 8, 1 x 25

Analysis: The pumps I got from this workout were intense, and I’m feeling it 24 hours later. My biceps, triceps, and shoulders had never looked some good in the gym. Two of my clients were wanting to quit half way through the biceps workout because of the painful pumps and lack of rest. I took some MegaWatt HD from 1st Phorm (Buy it here with free shipping) to get myself going. I took some Phormula 1 with Ignition post workout to re-energize my muscle cells. The reason why I love this workout is the mixture of short breaks, moderate weight, and high reps to maximize the muscle cells. I think this is a great workout to try a few times a month. You should be able to complete the entire workout in less than an hour.

Lift Heavy My Friends,

Dustin Holston
Certified Personal Trainer/Sports Nutritionist
1st Phorm Brand Ambassador
Twitter: @NutritionTrain
Instagram: @NutritionTrain247

One comment

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s